Many of us think the key to losing weight boils down to two simple concepts: exercising more and eating less. In reality, however, that’s a common misconception, and miles far from the case! Shedding pounds and melting fat doesn’t come from purely calorie counting or sweating it out on the treadmill. Instead, achieving your weight loss goals is made possible by tweaking your lifestyle, as well as making subtle changes to your daily routine. These small, simple changes add up and make it easier to lose inches while setting you up for long-term weight loss.
Here at Fit Body Media we’re delivering some tried-and-true weight loss advice that’ll help you achieve your goals and make some valuable changes to your daily regimen. From getting more sleep to using smaller plates, these tips and tricks cover bases beyond calories and exercise. Let’s get started!
1. Time your meals.
Your body’s circadian rhythms, or internal clock, keep you running on a schedule. Eating at consistent times throughout the day can optimize your system’s ability to metabolize this food, and keep your blood sugar levels stable!
2. Don’t skip meals.
Skipping meals can put your system in starvation mode, and invite some whacky blood sugar fluctuations that can lead to intense cravings, and overeating later on. Avoid skipping meals to stabilize your blood sugar and hormones.
3. Stop eating earlier at night
Indulging in carb-rich meals or sugary treats before calling it a night can surely trigger weight gain. Stop eating after clearing your dinner plates, and consider a brisk walk or some light activity before hitting the pillow.
4. Read food labels
There’s a science behind reading labels in a rewarding way! Learn the ins and outs of dicephering labels by checking out these Quick Tips in Deciphering Food Labels.
5. Munch on nuts.
Nuts contain monounsaturated fats, healthy fats that stimulate fat-burning centers in your body. They also boast a low glycemic index, meaning they release energy slowly, which stabilizes your blood sugar and insulin levels. Packed with health benefits, almonds steal the show when it comes to powerful nuts! C6. Enjoy healthy fats.
Ironic as it may seem, the good fats, known as monounsaturated fats, can help banish bad cholesterol, strengthen your immune system, and accelerate weight loss.
7. Banish sugar-laden snacks!
Waist-expanding refined and artificial sugars have snuck their way into countless products, and manufacturers have used other names to disguise them.
8. Opt for healthier cooking oils.
Swap your standard frying oils or butter with healthier alternatives, like olive oil (extra virgin, if possible!) These contain low levels of saturated fat and high smoke points, making them ideal for weight loss.
Do you find yourself snacking while stressed? Find your center and do some deep-breathing exercises. Meditation can help you cope with stress, and prevent those hunger-inducing stress hormones from knocking at the door!
10. Sneak in some pistachios.
These low carb, high potassium superfoods will melt fat, fuel a workout, and make your weight loss journey a whole lot yummier! These delicious Spinach Rolls with Ricotta and Pistachios feature the powerful, palatable nut!
11. Steam your veggies!
A fantastic low-calorie alternative to stir-frying, Steaming helps conserve all those powerful nutrients, and requires no oil! Dig into this scrumptious Asian Coconut Rice with Steamed Vegetables dish!
12. Eat pickles!
These crunchy, tangy delights contain acetic acid, a powerful component that helps to reduce blood sugar levels and fat formation. Don’t overdo it, however! Pickles are typically high in sodium, so make sure to check the labels and monitor your consumption.
13. Don’t shop on an empty stomach!
When you shop hungry, each and every sugary, fatty indulgence will call your name, making resisting temptation so much more difficult! Grab a healthy snack, such as an apple or some nuts, before heading out the door.
14. Become a master roaster!
Using this cooking method, you can prepare a boatload of veggies easily, and the drool-worthy, decadent result will excite your taste buds and fill you up. Yum!
15. Write up a grocery list.
When you know exactly what you need, you’re less likely to scope out those tempting snack and candy aisles, and risk purchasing food that’ll only sabotage your weight loss efforts.
16. Set a time limit.
Giving yourself a set time to accomplish your grocery shopping will keep you focused, and less likely to make a junky impulse purchase or give into cravings.
17. Drink more water!
It isn’t uncommon to confuse dehydration for hunger. Besides acting as an appetite suppressant, water detoxifies, and keeps your system running strong.
18. Skip the starters.
Skipping meals isn’t an effective weight loss strategy, but saying no to those calorific cocktails or half-off appetizers during happy hour can shave a hefty chunk of calories from your daily intake.
19. Dodge the bread at restaurants.
The ever-popular starch serves as a wonderful source of empty sugar calories, giving you a nice sugar rush before your meal, followed by a sugar crash and some powerful carbohydrate cravings. Kindly refuse the pre-meal bread, and say no to this blood sugar nightmare altogether!
20. Keep some healthy snack packs in stock!
Toss some nuts in a snack bag along with sliced veggies and fruit, and keep these nutritious packs on hand for a healthy go-to that’ll always rescue you when hunger strikes!
21. Use smaller plates.
This diet-free tip makes cutting cals a cinch. Using smaller plates creates an optical illusion that your serving sizes are larger, and you’ll automatically consume smaller portions!
22. Allow veggies to take the spotlight.
Slim down and trim up by devoting the majority of your meals to vegetables! These vitamin-rich, low calorie treasures of Mother Nature will fill you up with their fiber content, making you less likely to gorge on everything else.
23. Sweet tooth? Grab fruit.
Satisfy a sweet tooth nutritiously with a guilt-free, juicy piece of fruit. The fruit’s sweetness will hit the spot, while its fiber will fill you up without inviting dramatic blood sugar spikes.
24. Swap that chocolate bar with protein powder.
Chocolate protein powder, that is! After adding water, this protein-rich, decadent alternative will fill you up and satisfy that sweet tooth, without piling up the calories.
25. Brush your teeth after a meal.
This clever tactic will help prevent post-meal snacking, especially before bed!
26. Snap some motivational shots with your camera.
Track your weight loss progress with your smartphone or camera! Visual examples of improvement will encourage you to persevere, and work towards your goals everyday.
27. Ditch the liquid cals.
Coffee drinks, sugary sodas, wine. These liquid indulgences have one thing in common- they won’t satisfy hunger but will pack on the pounds!
28. Wear tighter clothes to dinner.
Your stomach naturally expands as you eat. Wearing a tighter shirt or pants will make help you feel this expansion faster, ultimately sending signals to your brain that you feel full.
29. Enjoy a splash of apple cider vinegar!
Okay, so maybe “enjoy” doesn’t describe the experience accurately. But the tangy, nutrient-rich superfood carries a bunch of powerful health benefits that ca aid in weight loss.
30. Serve, then store.
Store your food right after serving yourself, that way the additional dishes sitting on your counter won’t tempt you to overeat!
31. Eat breakfast.
Studies show the most important meal of the day can keep those pesky pounds at bay. The morning meal revs up your metabolism, stabilizes blood sugar throughout the day, and keeps hunger hormones in check. If you experience hectic mornings on the reg, we get it.
32. Don’t bring serving dishes to the table.
Research shows that exposure to serving dishes on the dining table triggers people to costume at least 10% more food.
33. Go easy on variety.
Variety triggers hunger; limit the amount of dishes available to you at a meal, and you’ll eat less.
34. Eat oatmeal.
The slow-digesting carbs in oatmeal helps you stay satisfied all morning long, while keeping your energy levels up and blood sugar steady. These factors will help you achieve that smaller waistline, so treat yourself to a warm, comforting bowl!
35. Purchase an inspirational outfit.
Invest in a sexy, skinny outfit and hang it up as a visual reminder of the goal you’re working towards!
36. Clench your fists.
More often than not, people snack impulsively as a response to boredom, stress, or anxiety. Science shows that tightening your fists before reaching for food will better help you control your snacking impulses.
37. Soup’s on!
Research shows a bowl of low-calorie, vegetable soup before a meal will have you consuming up to 20% fewer calories!
38. Kick temptation by distracting yourself.
Go for a walk, chew gum, or call a friend. Separating yourself from temptation will suck the power out of that temptation, allowing you to resist it easier.
39. Sniff peppermint before meals!
Strange as it may sound, certain aromatherapy, such as the scent of peppermint oil, can suppress the appetite and invite feelings of fullness, triggering you to eat less. The act of sniffing peppermint can also prevent you from emotional eating.
40. Have an egg-based breakfast!
Science shows people who enjoy an egg-based breakfast feel fuller throughout the day and eat less than those who consume an eggless morning meal. For centuries, people have praised the powerful superfood for its weight loss benefits.
41. Exercise in the AM.
Moderate to vigorous exercise in the morning will help you control hunger and dodge cravings throughout the day. Ironic as it might sound, exercising earlier can actually boost your energy levels, too!
42. Strength Train!
Muscle burns caloriesmuch faster than fat, which means replacing fat with muscle will have you torching calories at a quicker rate throughout the day! Strength training newbies, have no fear!
43. Healthy foods have calories, too.
Go easy on the nut butter and guacamole! Sure these superfoods contain a boatload of powerful health benefits, but they come at a calorific price. So enjoy in moderation!
44. Substitute olive oil for butter.
The healthy fats in olive oil will help you feel fuller, so cooking with the superfood will boost your meal’s satiety factor, ultimately having you eat less.
45. Boost your music’s BPM!
Upbeat tunes with a higher BPM, or beats per measure, will have you accelerating your workout pace naturally!
46. Calm cravings with turmeric.
Boost your meal’s satiety levels by sprinkling turmeric, a nutritiously vibrant superfood, on your veggies or protein!
47. Eat with your non-dominant hand.
Switch things up by challenging yourself as you consume food. The difficulty of eating with your non-dominant hand will have you eating more slowly, and ultimately consuming fewer calories!
48. Use vinegar instead of salad dressing.
The acid in vinegar increases fullness. Meanwhile, unlike thick and decadent dressings, the tangy liquid contains very few calories, ultimately melting pounds and getting you towards your goal weight faster.
49. Sprinkle red pepper on your meals.
Spices like red pepper can boost your metabolism and have you torching calories faster.
50. Stash your sweets.
Keep sugary sweets out of eyesight, so the thought of indulging won’t even cross your mind!